tag:blogger.com,1999:blog-75759991895777369302024-03-13T06:12:52.730-04:00Distance Matters Training BlogI've been swimming and training, almost daily, since 1973. roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.comBlogger58125tag:blogger.com,1999:blog-7575999189577736930.post-32035922780473511152022-09-24T14:20:00.001-04:002022-09-24T14:20:06.929-04:00<p>Preparing for USMS Summer Long Course Nationals, buckets played an important part getting my feel back in the water... especially butterfly. I only did about a dozen sessions on the buckets in the summer of 2022, but it was enough to feel the difference and get results!<br /> </p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="334" src="https://www.youtube.com/embed/7NxVTmCf_8c" width="530" youtube-src-id="7NxVTmCf_8c"></iframe></div><p></p>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-72920044756425174292022-09-24T14:15:00.002-04:002022-09-24T14:15:54.162-04:00Hitting the 5000 Mark<p><br /> Finally able to get 90 minutes in cooler water, and I got to write up the workout for the group. Most did the 4450 total short course yards, but Kurt Macha and I did the ALT workout that gave us a total of 5000 yds! It felt good to be back!!!<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWeqD-P757DKQUQe20BeKmh4_0FOAAgnJMP5xVNzm-OmR5pK_U_yUHBF-MyOXtch6tI7YgDszrcYyoEkf9VPdYLFqf0TGaI2tHDdVW_4tzpdXCAXrfjavYJLJTzfaOAa6xjRzh0PGR2l3O0kKKQuh9n5rGUMzDhJoEl80ZN5WCrP0od6c-gh4IR-4_jg/s773/Sept%2024%202022.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="371" data-original-width="773" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWeqD-P757DKQUQe20BeKmh4_0FOAAgnJMP5xVNzm-OmR5pK_U_yUHBF-MyOXtch6tI7YgDszrcYyoEkf9VPdYLFqf0TGaI2tHDdVW_4tzpdXCAXrfjavYJLJTzfaOAa6xjRzh0PGR2l3O0kKKQuh9n5rGUMzDhJoEl80ZN5WCrP0od6c-gh4IR-4_jg/w565-h272/Sept%2024%202022.png" width="565" /></a></div><p></p>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-84376278602392099642022-02-25T17:20:00.004-05:002022-09-24T14:16:27.022-04:00A Couple of Saturday Workouts SCY 90 minutes<p></p> <p></p><!--[if gte mso 9]><xml>
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</p><p align="center" class="MsoNormal" style="text-align: center;"><a name="_Hlk88679152"><b><span style="font-family: "Lucida Console"; font-size: 15pt; line-height: 107%;">SATURDAY
2.26.2022</span></b></a></p>
<table border="0" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: medium none; mso-border-insideh: none; mso-border-insidev: none; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 727px;">
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<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">6:30AM</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">1400 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">6:53am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">1700 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:00am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">2450 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:15am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">2750 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:22am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">3050 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:28am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">3250 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:35am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">4850 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:59am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">5000 yds</span></b></span></p>
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<td style="height: 237.15pt; padding: 0in 5.4pt; width: 431.45pt;" valign="top" width="575">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">4 x 350 warm up on 5:30</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">12 x 25 E/F Choice on :30</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">3 x 250 Stroke/Choice on 4:30</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">12 x 25 E/F Free on :30</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">2 x 150 Free on 2:15</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">8 x 25 E/DIVE on :45</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">4 x 400 PULL DESCEND ON 6:00</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">150 swim down</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">TOTAL</span></b></span></p>
</td>
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</p><p align="center" class="MsoNormal" style="text-align: center;"><a name="_Hlk88679152"><b><span style="font-family: "Lucida Console"; font-size: 15pt; line-height: 107%;">SATURDAY
2.19.2022</span></b></a></p>
<table border="0" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: medium none; mso-border-insideh: none; mso-border-insidev: none; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 727px;">
<tbody><tr style="height: 237.15pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0; mso-yfti-lastrow: yes;">
<td style="height: 237.15pt; padding: 0in 5.4pt; width: 113.65pt;" valign="top" width="152">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">6:30AM</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">1000 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">6:47am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">1750 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:03am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">2350 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:14am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">2575 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:19am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">2975 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:32am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">3200 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:37am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">4200 yds</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:52am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">4500 yds</span></b></span></p>
</td>
<td style="height: 237.15pt; padding: 0in 5.4pt; width: 431.45pt;" valign="top" width="575">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">8 X 125 ON 2:00 WARMUP </span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"><span style="mso-spacerun: yes;"> </span>- - - 1
min. between sets - - -</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">3 X {5 x 50 on 1:00 DESCEND}</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"><span style="mso-spacerun: yes;"> </span>- 1 min.
-</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">2 X 300 ON 5:00 KICK W/ FINS</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">- 1 min. -</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">3 X 75 ON 1:15 BUILD</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">- 1 min. -</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">4 X 100 ON 3:00 DIVE - 25 FAST/75 MODERATE </span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">- 1 min. -</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">3 X 75 ON 1:15 BUILD</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">- 1 min. -</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">5 X 200 PULL ON 3:00</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">- 0 min. -</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">300 swim down</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">TOTAL</span></b></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></span></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='423' height='352' src='https://www.blogger.com/video.g?token=AD6v5dwtdkdsTp_JP674c0GydtPyIzMh9ZLo6tW1nWy-M3vNkPQzlISSgxYItj9Z310IZZFnr73tsNwq-o5nnAS8TA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><p></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></span></p>
</td>
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</tbody></table><span style="mso-bookmark: _Hlk88679152;"></span><span style="mso-bookmark: _Hlk88679152;"></span>
<br />roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-77588962400232940862022-02-03T10:14:00.001-05:002022-02-03T10:14:44.266-05:00Pyramids, up and down <div class="separator" style="clear: both; text-align: center;">
<a href="https://lh3.googleusercontent.com/-pAomijiCBkk/YfvxYoCLC7I/AAAAAAAAIgo/vTlySYtuyA4hQL7lW8oLYnizR0KX_E7DwCNcBGAsYHQ/s1600/1643901280792915-0.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;">
<img border="0" src="https://lh3.googleusercontent.com/-pAomijiCBkk/YfvxYoCLC7I/AAAAAAAAIgo/vTlySYtuyA4hQL7lW8oLYnizR0KX_E7DwCNcBGAsYHQ/s1600/1643901280792915-0.png" width="400">
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</div>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-82576160007470690462022-01-14T17:32:00.003-05:002022-01-14T17:33:33.908-05:00Saturday Morning for 2 Groups 75 minutes<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgSYus6lWowlzWN9eLG5LC0p4O58q0dwXzWZmVkUM_5FgewFwmSruhsoVrYM4nNHoWhpeXfQEdANntV7H7Ez8dG_Y3nnSyJ1g88IzBJ3T7FXATAXq24qoWOpq0DVAkllhDUw8hz-pmpHhI02-xoXgK6-CcN9UbJ6s1Dpqsm6FPLwr1TBFsfRpx7xM6D7w=s504" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="504" data-original-width="471" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEgSYus6lWowlzWN9eLG5LC0p4O58q0dwXzWZmVkUM_5FgewFwmSruhsoVrYM4nNHoWhpeXfQEdANntV7H7Ez8dG_Y3nnSyJ1g88IzBJ3T7FXATAXq24qoWOpq0DVAkllhDUw8hz-pmpHhI02-xoXgK6-CcN9UbJ6s1Dpqsm6FPLwr1TBFsfRpx7xM6D7w=s320" width="299" /></a></div><br /> <p></p>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-62733474100631577002021-12-25T19:40:00.005-05:002021-12-25T19:40:44.078-05:00<p style="text-align: center;">Wed Dec 22 2021<br />1 MINUTE BETWEEN SETS<br />8:30am <br />5 x 100 free/back on 1:40<br />4 x 50 fly kick fins on side on 1:00<br />8 x 25m no fins Sprint to middle on :45<br />-1 min - 8:49am -<br />300m pull on 4:30 <br />3 x 200 on 2:40<br />3 x 100 on 1:20<br />-1 min - 9:15am<br />200m pull on 3:00<br />2 x 200 on 2:40<br />2 x 100 on 1:20<br />-1 min - 9:30am<br />100m pull on 1:30<br />1 x 200 on 2:40<br />1 x 100 on 1:20<br />-1 min - 9:37am<br />1000 kick on 15:00<br />9:53am <br />6 x 50 back swim down on 1:00<br />4900 TOTAL<br /></p><p style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/a/AVvXsEgbhtMkxQbWdRLJIYatbPoVANaRXmp1Tdw_Y6PTXrVFqiYSpBYwaYtIjG2DL6ltCin3q40GXRl6VYUVvFCPC9X7lcxkhl-f4KP49_AiXea7EbCpcnv4l3CNPwNeDKonQagmJfm4I3NF-QefcmjyN9wEDl6eMSiQTfCK-LIPUzFjeLE2x0hZ7kyMU1WNjA=s1600" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEgbhtMkxQbWdRLJIYatbPoVANaRXmp1Tdw_Y6PTXrVFqiYSpBYwaYtIjG2DL6ltCin3q40GXRl6VYUVvFCPC9X7lcxkhl-f4KP49_AiXea7EbCpcnv4l3CNPwNeDKonQagmJfm4I3NF-QefcmjyN9wEDl6eMSiQTfCK-LIPUzFjeLE2x0hZ7kyMU1WNjA=s320" width="320" /></a></p><br />roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-51882705172352440632021-12-05T21:33:00.001-05:002021-12-05T21:33:47.082-05:00Short Course Meters Training December 6, 2021<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgMQmSrAC7Po0ybs9hiPG_sKpQ5ixkLM9M3Ni-pWLBcAZmJe0f9Z-_jtKxAaOhxEnT2wq7TcAFzs953wtnr3zCzzpm7RdKoD3MmTtsiUepoS-p_IE4U6WixApAgVZ40NQWbRn_SYuHYinfu3jyqiLZQNIdiAVU10s6NqoFx1fu8CKhhJwDh5sPhV7VTnQ=s664" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="498" data-original-width="664" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEgMQmSrAC7Po0ybs9hiPG_sKpQ5ixkLM9M3Ni-pWLBcAZmJe0f9Z-_jtKxAaOhxEnT2wq7TcAFzs953wtnr3zCzzpm7RdKoD3MmTtsiUepoS-p_IE4U6WixApAgVZ40NQWbRn_SYuHYinfu3jyqiLZQNIdiAVU10s6NqoFx1fu8CKhhJwDh5sPhV7VTnQ=s320" width="320" /></a></div><br /> <!--[if gte mso 9]><xml>
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<p></p><p align="center" class="MsoNormal" style="text-align: center;"><a name="_Hlk88679152"><b><span style="font-family: "Lucida Console"; font-size: 14pt; line-height: 107%;">Monday
12.6.2021</span></b></a></p>
<table border="0" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: medium none; mso-border-insideh: none; mso-border-insidev: none; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 727px;">
<tbody><tr style="height: 183.15pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0; mso-yfti-lastrow: yes;">
<td style="height: 183.15pt; padding: 0in 5.4pt; width: 113.65pt;" valign="top" width="152">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">8:30am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">1000</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">8:49am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">1600</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">9:05am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">1800</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">9:10am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">1850</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">9:13am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">3650</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">9:43am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;"> </span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">9:49am</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">4100 SCM</span></b></span></p>
</td>
<td style="height: 183.15pt; padding: 0in 5.4pt; width: 431.45pt;" valign="top" width="575">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">8 x 125 warmup on 2:10<br /></span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;"><span style="mso-spacerun: yes;"> </span>- - - 1
min. between sets - - -</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">6 x 100 kick on 2:30</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;"><span style="mso-spacerun: yes;"> </span>- 1 min.
-</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">4 x 50 Build on 1:00</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;"><span style="mso-spacerun: yes;"> </span>- 1 min.
-</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">2 x 25 Blast on 1:00</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;"><span style="mso-spacerun: yes;"> </span>-`1 min.
-</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">6 x 300 Pull on 4:50</span></b></span></p>
<p class="MsoListParagraph" style="line-height: normal; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;"><span style="mso-bookmark: _Hlk88679152;"><span style="font-family: "Lucida Console"; font-size: 14pt; mso-bidi-font-family: "Lucida Console"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Lucida Console";"><span style="mso-list: Ignore;">-<span style="font: 7pt "Times New Roman";">
</span></span></span><b><span style="font-family: "Lucida Console"; font-size: 14pt;">1 min –</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">4 x 50 Build on 1:00</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">2 x 25 Blast on 1:00</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">200 Swim Down</span></b></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;">TOTAL</span></b></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;"> </span></b></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;"> </span></b></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;"> </span></b></span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="mso-bookmark: _Hlk88679152;"><b><span style="font-family: "Lucida Console"; font-size: 14pt;"> </span></b></span></p>
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roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-76837010945374377402021-11-24T20:53:00.002-05:002021-12-05T21:34:27.076-05:00Turkey Day Power Hour, November 25, 2021<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi2iMmy8PpzcYGcGXcG_zeA4CqDo3VsZA66srRMa3ek6zgqXH04P3dExgv6VR1ZP-0tNmQJ5sBB5j0cm8qduRCdP4B3vVwV9MXQrqjy1q04RVjabbsIy4RE92sIxHmQa2SohfTbOJcYFur8zqdZ4-TQ6Z31VqBThAZ494kQ1hCvmXPyiPdFo66mbOqdqg=s360" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="257" data-original-width="360" height="228" src="https://blogger.googleusercontent.com/img/a/AVvXsEi2iMmy8PpzcYGcGXcG_zeA4CqDo3VsZA66srRMa3ek6zgqXH04P3dExgv6VR1ZP-0tNmQJ5sBB5j0cm8qduRCdP4B3vVwV9MXQrqjy1q04RVjabbsIy4RE92sIxHmQa2SohfTbOJcYFur8zqdZ4-TQ6Z31VqBThAZ494kQ1hCvmXPyiPdFo66mbOqdqg=s320" width="320" /></a></div><br /><!--[if gte mso 9]><xml>
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</p><p align="center" class="MsoNormal" style="text-align: center;"><b><span style="font-family: "Lucida Console"; font-size: 15pt; line-height: 107%;">THURSDAY
11.25.2021</span></b></p>
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<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">6:30AM</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">1000 yds</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">6:47am</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">1750 yds</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:03am</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">2350 yds</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:14am</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">3350 yds</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">7:29am</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">3400 yds</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></p>
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<td style="height: 183.15pt; padding: 0in 5.4pt; width: 431.45pt;" valign="top" width="575">
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">4 X 250 ON 4:00 WARMUP
(MIDDLE 50 IS </span></b></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">CHOICE)</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"><span style="mso-spacerun: yes;"> </span>- - - 1 min. between sets - - -</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">3 X {3 X 50 DESCEND ON
1:00</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"><span style="mso-spacerun: yes;"> </span>{100 EASY ON 2:00</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"><span style="mso-spacerun: yes;"> </span>- 1 min. -</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">2 X 300 KICK ON 5:00</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">- 1 min. -</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">5 X 200 PULL ON 3:00</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">- 0 min. -</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">50 swim down</span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;"> </span></b></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><b><span style="font-family: "Lucida Console"; font-size: 15pt;">TOTAL</span></b></p>
</td>
</tr>
</tbody></table>
<p> </p>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-20877543578873453482021-10-28T21:34:00.001-04:002021-10-28T21:34:40.460-04:00The New Normal - Saturday, October 23, 2021<p></p><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-NpPAuEKYy5Q/YXtPcFGdl7I/AAAAAAAAIbg/-4WeY8HJngIzIXblWGrSvNuvHk8uP-0UACLcBGAsYHQ/s417/500s.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="197" data-original-width="417" height="229" src="https://1.bp.blogspot.com/-NpPAuEKYy5Q/YXtPcFGdl7I/AAAAAAAAIbg/-4WeY8HJngIzIXblWGrSvNuvHk8uP-0UACLcBGAsYHQ/w485-h229/500s.jpg" width="485" /></a></div><br /> <p></p>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-62554179892398396192021-07-24T23:02:00.001-04:002021-07-24T23:02:09.963-04:002 Speedpace and Middle D Workouts <div class="separator" style="clear: both; text-align: center;">
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</div>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-42443790296042045792021-01-16T08:33:00.010-05:002021-01-16T09:16:12.260-05:00Musical Morning Train<p>800 warm up slow mo<br />2 x 200 warm up moderate<br />6 x 25 on :30<br />4x { 25e, 50e, 75 fly on :30, 1:00, 1:20 }<br />4 x 300 free w/ fins on 4:00 KDS<br />4 x 25 on :30 free easy, fly fast<br />6 x 125 pull on 1:45<br />9 x 100 on 1:30, 1:20, 1:10 <br />150 swim down</p><p><b>5000 TOTAL</b> - somewhere, I missed a couple hundred, but this is mostly accurate. </p><p>I accused James of raiding his parents' music collection for the songs he played for us during today's practice. I'm pretty sure he didn't find Rip Hop band Hed PE in the collection. When I hear music in my head, it ranges from Taiko drums to Punk. Hed PE is a great band for motivation, but don't play it for the kids... I've opened for Hed PE a few times with a rock band and with my ensemble Tampa Taiko, and have even gotten to spend quality time with their leader Jehred Gomez. Here's a clip of Hed PE doing one of their better known songs, "Renegade" performing in SoCal.</p><p style="text-align: center;"> <iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="180" src="https://www.youtube.com/embed/bRfH6iyYFP4" width="320"></iframe></p><p style="text-align: center;"> This next track was one that I recorded from the audience and the clip is just my friend Ian Tarrant swimming at North Shore Pool in St. Petersburg. <br /></p><p></p><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/4TOIpVwQwzs" width="320" youtube-src-id="4TOIpVwQwzs"></iframe></div><p style="text-align: center;">Here's A(k)NeW doing, "Beowulf" featuring Tampa Taiko's big drums.</p><p></p><p></p>
<div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="180" src="https://www.youtube.com/embed/kjvK4WNBSu0" width="320"></iframe></div><div style="text-align: center;"><br /></div><div style="text-align: center;">Here's about 20 minutes of Tampa Taiko in early 2020, performing for about 1200 students at Tampa Theatre for our annual Chinese New Year Celebration Concert. I sincerely hope this will happen again someday soon. It's not possible even now, a year later, but maybe this will happen again in 2022!<br /></div><div style="text-align: center;"><br /></div>
<div style="text-align: center;"></div><div style="text-align: center;"></div><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="180" src="https://www.youtube.com/embed/OKukxscr4qk" width="320"></iframe> </div><div style="text-align: center;"> </div><div style="text-align: center;">So that's a couple examples of taiko and rip hop, but I certainly listen to (and play) many other types of music. When training for the English Channel, there are coaches that teach you to prepare with, "Total Body Confusion." What that means to me is there are many ways to take your mind off the long hard grind that it takes to become a better athlete. Music is one way to do it, playing songs in your head while you do endless training in the pool, on your bike, running, paddling etc.<br /></div>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-23040256254708347882020-12-23T18:31:00.004-05:002020-12-24T05:40:47.781-05:00Lisa Malick's Challenging, Flexible and Polite Workout<p><i><b>Today's workout was written by my good friend Lisa Malick. She is one of the very few people I know who love water sports as much as I do! </b></i><br /></p><p>Practically speaking, workouts that help me achieve this have three components: <br /> They are mentally challenging. <br /> There might be some degree of choice or flexibility. <br /> They are polite to the people in the lane with me. <br /><br />Examples- <br /><br />Stroke main set-<br />5X, descend each 200:<br />200 BK on 3:00<br />6x25 BK on :25<br /><br />Distance- interval drops by 10 with each set of 3 (eg 7:20, 7:10, 7:00, 6:50)<br />12x500<br />Descend 1-3 in each set<br />Descend 3, 6, 9, and 12<br />(Ok, yes, this might be a little mind-numbing, but if you are into distance, this is actually a pretty cool workout…) <br /><br />Some workouts I borrow in their entirety from @swimmingwizard, such as the 12x500, and sometimes I use them as a starting point and take my knowledge of energy zones to complete a workout and make sure it is balanced. <br /><br />Example:<br /><br />8x200 DR/SW - K/SW 3:30 [REC/EN1]<br /><br />12x25 no free improve DPS 1-4 .25 [EN2]<br />400 FR descend 1-4 5:20<br />9x50 no free improve DPS 1-3 .50<br />400 FR 5:20 same<br />6x75 no free 1:15 improve DPS each 75<br />400 FR 5:20 same <br />3x100 no free 1:30 fast turns, good DPS all <br />400 FR 5:20 same <br /><br />20x25 always kick 12.5/12.5 easy [SP1]<br /><br />300 easy [REC]<br /><br />Here, I pieced together two swimmingwizard sets (the EN2 main set and SP1 set) to make a complete practice, adding an appropriate warmup for the set. <br /><br />"Stay safe, keep mixing it up, and remember that extraordinary things are achieved by doing little ordinary things when no one else wants to- so keep at it!" - Lisa Hertz<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-DAF9VZzqaAg/X-PSrinTnLI/AAAAAAAAHrM/2SmV_xYvwjYIKuMsCXGNmy_MXL5NO1DnQCLcBGAsYHQ/s2176/Sebastian%2BPaddle%2BFest%2B2020%2B%252836%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1782" data-original-width="2176" src="https://1.bp.blogspot.com/-DAF9VZzqaAg/X-PSrinTnLI/AAAAAAAAHrM/2SmV_xYvwjYIKuMsCXGNmy_MXL5NO1DnQCLcBGAsYHQ/s320/Sebastian%2BPaddle%2BFest%2B2020%2B%252836%2529.jpg" width="320" /></a></div><p></p><p><i>Lisa Hertz is a high school English and history teacher and has coached USMS, USA, and recreational swimming. </i><br /></p><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-Kk820jxSdNM/X-QyYNueozI/AAAAAAAAHrs/tjAhOU6CYTAjYOcVOorFKCQTIduRBWqUwCLcBGAsYHQ/s2533/Sebastian%2BPaddle%2BFest%2B2020%2B%252830%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2127" data-original-width="2533" src="https://1.bp.blogspot.com/-Kk820jxSdNM/X-QyYNueozI/AAAAAAAAHrs/tjAhOU6CYTAjYOcVOorFKCQTIduRBWqUwCLcBGAsYHQ/s320/Sebastian%2BPaddle%2BFest%2B2020%2B%252830%2529.jpg" width="320" /></a></div><p><i> After her F&M college swimming career as a sprinter, she began training for open water and marathon swims. </i><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-4W4YWHAzRnU/X-QyYVSGVHI/AAAAAAAAHrw/e8QaDfnfngUiwDADRy0wfC8oHhfHb_gDQCLcBGAsYHQ/s2417/Sebastian%2BPaddle%2BFest%2B2020%2B%252851%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1528" data-original-width="2417" src="https://1.bp.blogspot.com/-4W4YWHAzRnU/X-QyYVSGVHI/AAAAAAAAHrw/e8QaDfnfngUiwDADRy0wfC8oHhfHb_gDQCLcBGAsYHQ/s320/Sebastian%2BPaddle%2BFest%2B2020%2B%252851%2529.jpg" width="320" /></a></div><p><i> She is an accomplished prone paddle boarder, surf skier, and has completed the 24 Mile Tampa Bay Marathon Swim. </i></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-HL9ny39O83k/X-QyY-cUehI/AAAAAAAAHr0/uX6-3pu-dVA9CWMyrf5NAKlgE0QHLFS7wCLcBGAsYHQ/s2008/Sebastian%2BPaddle%2BFest%2B2020%2B%252855%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1638" data-original-width="2008" src="https://1.bp.blogspot.com/-HL9ny39O83k/X-QyY-cUehI/AAAAAAAAHr0/uX6-3pu-dVA9CWMyrf5NAKlgE0QHLFS7wCLcBGAsYHQ/s320/Sebastian%2BPaddle%2BFest%2B2020%2B%252855%2529.jpg" width="320" /></a></div><p><i> The next 24 Mile Tampa Bay Marathon Swim will be held in April, 2022. For more information, visit <a href="http://www.DistanceMatters.com" target="_blank">www.DistanceMatters.com </a><br /></i></p><div class="separator" style="clear: both; text-align: center;"><i><a href="https://1.bp.blogspot.com/-Kk820jxSdNM/X-QyYNueozI/AAAAAAAAHr8/44Bv2k1tH7gJ9D4skJ74V8j5qWXe0c-jACPcBGAYYCw/s2533/Sebastian%2BPaddle%2BFest%2B2020%2B%252830%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2127" data-original-width="2533" src="https://1.bp.blogspot.com/-Kk820jxSdNM/X-QyYNueozI/AAAAAAAAHr8/44Bv2k1tH7gJ9D4skJ74V8j5qWXe0c-jACPcBGAYYCw/s320/Sebastian%2BPaddle%2BFest%2B2020%2B%252830%2529.jpg" width="320" /></a></i></div><i><br /></i><p></p><p><i> </i></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-89909122647174827402020-12-08T08:13:00.007-05:002020-12-08T08:29:18.343-05:00Swimming with a Shark<p style="text-align: center;"></p><p style="text-align: left;"><span style="font-family: arial;"><span style="font-size: x-small;"><span style="font-size: small;">We have a new team mate in our lane, just a couple years out of college and he's a world class athlete. He is an extremely fast swimmer, and is also a great runner and biker so he's going to try to qualify for his "Pro Card" as a triathlon professional this spring in Florida. Like many places in 2020, our lane space and time is very limited so I wrote up this sample workout to see how we could train together without getting run over from behind every 5th lap. <i>There are two versions of this workout, written together but separated by a slash / . The slower interval is for mere mortals in the group, while the faster interval is meant to challenge our faster team mate. I chose to swim the faster intervals, but had to put on fins and paddles in order to stay on track. </i></span></span></span></p><div style="text-align: left;"><p style="text-align: left;"><span style="font-family: arial; font-size: small;"><span><b>scy : 60 minutes</b></span></span><br /></p></div><div style="text-align: left;"><span style="font-family: arial; font-size: small;"><span><span style="font-size: small;"> 2/3 x 200 on 3:15/2:30 Warm up Catch up drill every 3rd 50, because</span> #DistanceMatters </span></span></div><div style="text-align: left;"><div style="margin-left: 40px; text-align: left;"><span style="font-family: arial; font-size: small;"><span><i> </i></span></span></div><div style="margin-left: 40px; text-align: left;"><span style="font-family: arial; font-size: small;"><span><i>This is actually a shortened version of the usual 800-1200 warm up. It's nice to get 1/3 of your yardage done early in your workout. Today's warm up was designed so that everyone finished at the same time and can start the upcoming set of 25's together.</i></span></span><span style="font-size: small;"><br /></span></div><span style="font-family: arial; font-size: small;"><span><br />- short break between sets... In this case, :90 allows you to start on the top of the clock - </span></span></div><div style="text-align: left;"><span style="font-family: arial; font-size: small;"><span><br />28 x 25 on :40 - Choice: Blast, Breakouts, Dive, press outs, underwater, drill, stroke etc. <br /></span></span></div><div style="text-align: left;"><span style="font-family: arial; font-size: small;"><span> </span></span></div><div style="text-align: left;"><div style="margin-left: 40px;"><span style="font-family: arial; font-size: small;"><span><i>Heard on deck: "Choose your own adventure" Many masters swimmers have years of experience in the water or maybe even on deck as a coach, so whatever you need to work on, do it!</i></span></span><br /></div><span style="font-family: arial; font-size: small;"><span><br /></span></span></div><div style="text-align: left;"><div style="margin-left: 40px; text-align: left;"><span style="font-family: arial; font-size: small;"><span>- 1 minute break. Get ready, the next set is the main set -</span></span><br /></div><span style="font-family: arial; font-size: small;"><span><br />2/3 x [ 6 x 100 on 1:30/1:10 Challenging Interval! <br /> 200 Kick on 4:00/3:00 ]</span></span></div><div style="text-align: left;"><span style="font-family: arial; font-size: small;"><span> <br /></span></span><div style="margin-left: 40px; text-align: left;"><span style="font-family: arial; font-size: small;"><span><i>This is the main set. It's meant to be done consecutively twice or 3 times through. In order to stay in the lane with a much faster swimmer, I had to put on paddles and fins to barely make the interval. There's no extra rest when switching from the pace intervals to kick 200's. The 6 x 100's are quick interval, and the kick is on a more moderate pace to allow for :20+ rest to get ready for the next set of 100's. It's meant to be a full 1600/2400 yard set.</i></span></span><br /></div><span style="font-family: arial; font-size: small;"><span><br />100 Swim Down<br /><br />TOTAL 2900/3700 scy</span></span></div><div style="text-align: left;"><span style="font-family: arial; font-size: small;"><span> </span></span></div><div style="text-align: left;"><span style="font-family: arial;"><span style="font-size: x-small;"><span style="font-size: small;">I don't like to be the one that writes the workouts, mostly because I don't want to know what's after the set I'm swimming. From past experience, I know that I will bag the current set if I know what's next. Most all of the workouts in this blog were written by a coach or team mate. I wrote this to accommodate our new team mate when I realized he was truly a shark swimming with us minnows!</span></span></span></div><div style="text-align: left;"><span style="font-family: arial;"><span style="font-size: x-small;"><span style="font-size: small;"> </span></span></span></div><div style="text-align: center;"><span style="font-family: arial;"><span style="font-size: x-small;"><span style="font-size: small;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyg9o2gdzOeIHf2G_XM_FUU66OOOtk4hJB74CKKEsItTZtvmMrO9q6yGYDWSk0BrCR4khiNX5ZLfo-B7eQriQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe> <br /></span></span></span></div><div style="text-align: left;"><span style="font-family: arial;"><span style="font-size: x-small;"> </span></span></div><div style="text-align: left;"><span style="font-family: arial;"><span style="font-size: x-small;"> <br /></span></span></div>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com06800 Deer Run Dr, Midlothian, VA 23112, USA37.4064579 -77.65544169.096224063821154 -112.8116916 65.716691736178845 -42.4991916tag:blogger.com,1999:blog-7575999189577736930.post-77640061269758910312020-11-22T15:21:00.002-05:002020-11-22T15:34:58.664-05:00Establishing a New Normal + Test Set to end the week<p></p><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-8Az4Rf-vB7M/X7rFfR9p4tI/AAAAAAAAHfs/c2bO8TCj4xsHknKQRds22a1-nRrkMHkrQCLcBGAsYHQ/s4020/week.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2814" data-original-width="4020" src="https://1.bp.blogspot.com/-8Az4Rf-vB7M/X7rFfR9p4tI/AAAAAAAAHfs/c2bO8TCj4xsHknKQRds22a1-nRrkMHkrQCLcBGAsYHQ/s320/week.jpg" width="320" /></a></div><p></p><p></p><p></p><p>This week I'm settling in and it's starting to feel a lot like home.
This week was peppered with several short sets, with a test set on
Saturday morning: 30 x 100 pull scy on 1:20. The test set was almost done
as a, "Dare" since coach Kelly let everyone know the night before via
text. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-DgO6TwFIZ_A/X7rGR5Pf7eI/AAAAAAAAHf0/57sF2ZNQx2YASoYt-FwHBuSdRLX2r7AhgCLcBGAsYHQ/s2592/grp.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1944" data-original-width="2592" src="https://1.bp.blogspot.com/-DgO6TwFIZ_A/X7rGR5Pf7eI/AAAAAAAAHf0/57sF2ZNQx2YASoYt-FwHBuSdRLX2r7AhgCLcBGAsYHQ/s320/grp.jpg" width="320" /></a></div><p></p><p><br /></p><p></p>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-44325388605461088142020-11-07T09:23:00.003-05:002020-11-07T09:28:15.119-05:003 Typical Workouts in November, 2020 : SCY & SCM<p>Thursday, 11.5.2020 SCY<br />400 warm up<br />8 x 50 Drill/Swim, Stroke/Free on 1:00<br />200 Pull<br />8 x 50 on :55 (IM order)<br />200 Kick<br />8 x 75 on 1:15 (Fr/Fr/Ch)<br />200 Pull<br />4 x 100 free on 1:40,35,30,25<br />200 swim down<br /> TOTAL 3000 scy<br /><br />Friday, 11.6.2020 SCM<br />6 x 150 warm up on 2:45 (back every 3rd lap)<br /><br />24 x 25 on :30 Fly/Free easy<br /><br />4 x 100 on 2:00 Free Stretch<br />4 x 50 on :45 Free Pace<br />3 x 100 on 2:00<br />4 x 50 on :45<br />2 x 100 on 2:00<br />4 x 50 on :45<br />1 x 100 on 2:00<br />4 x 50 on :45<br /><br />8 x 25 fly on :30<br /><br />200 Pull<br /><br />100 swim down<br /> TOTAL 3500 scm<br /><br />Saturday, 11.7.2020 SCY<br />5 x 200 warmup on 3:15<br />400 IM Kick, Right, Left, Swim per 25<br />4 x 75 on 1:20, 15, 10, 05<br />300 Pull<br />200 Kick<br />4 x 100 on 1:50 IM odd, Fr evens<br />4 x 25 fly on :35<br />6 x 100 Pull on 1:20<br />200 swim down<br /> TOTAL 3500 scy</p><p></p><div class="separator" style="clear: both; text-align: left;"><a href="https://1.bp.blogspot.com/-QWDCuK_oVgY/X6atXsrC_OI/AAAAAAAAHdA/dwBWLG46lCkaYLxhbXTkPGLN4SRd9ORpACLcBGAsYHQ/s4032/ThurWorkout.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" src="https://1.bp.blogspot.com/-QWDCuK_oVgY/X6atXsrC_OI/AAAAAAAAHdA/dwBWLG46lCkaYLxhbXTkPGLN4SRd9ORpACLcBGAsYHQ/s320/ThurWorkout.jpg" width="320" /> </a><div class="separator" style="clear: both; text-align: left;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxTI4gVt0aJ3O_6VCFUh2gaGsfA8Hh7sYoJkJNfew9-WPkJnI-KEkQsCN1EY_yiRsZUnXdl2unn6y8-DG7CLQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div></div><div class="separator" style="clear: both; text-align: left;"> </div><div class="separator" style="clear: both; text-align: left;"> </div><br /><p><br /> </p>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-89551417661162966362020-11-04T18:02:00.011-05:002020-11-04T19:40:22.006-05:00Year 2020 has been a challenge, but I'm Back On-Line: 4900 scm<p>A lot has happened in 2020. A biopsy on my hand in early January meant that I was unable to train until mid-month. I was OK, diagnosed with just eczema and things were pretty normal through February and the Clearwater Valentine swim meet. <b><a href="http://www.midnightsports.com/2020/20200208CityofClearwater/Results.pdf" target="_blank">RESULTS>></a></b><br /></p><p>Then, the pandemic changed everyone's world in March. The pools closed, but I was able to maintain fitness swimming open water and by paddle boarding almost daily. See: <b><a href="https://www.youtube.com/playlist?list=PLbtrcePTA-6ZjdP2SjF_WAJzBqnfuTM4G" target="_blank">Paddle Board Playlist 130+ videos!</a></b></p><p>That plan was working out OK, until I was run over by a jet ski renter on June 18th. The county sheriff and city police department didn't even issue the renter a citation, but he should have been cited for recklessness, lying, and abandoning the scene. He got off without any charges, even though it was all caught on video: <b> <a href="https://youtu.be/K9Uq5KMlY_c" target="_blank">VIEW jet ski assault video>></a></b><br /></p><p>I got a new right knee on June 30th, so I was unable to train in the pool until August. Normally, that is my busiest time of the year working as a professional taiko performer, traveling throughout Florida, North Carolina and Virginia. Like the 24 Mile Tampa Bay Marathon Swim, the taiko events were all cancelled so my business essentially turned to dust. What's taiko? Visit my site to find out more: <b><a href="http://www.TampaTaiko.com" target="_blank">Tampa Taiko</a></b><br /></p><p>So, during my summer hiatus, my mother-in-law became sick and we decided to visit central Virginia to help everyone deal with appointments, errands, cooking etc... During one of the long hospital stays, both in-laws and my wife contracted Covid-19. So we packed up the Florida house and came to Midlothian where I've been able to swim with an awesome group 6 days a week! A lot of the workouts are for 60 minutes, so the yardage is typically about 3000. But today's workout was outside in a short course meters pool for 90 minutes.<br /></p><p><u>Wednesday, November 4, 2020 </u><br /></p><p>6 x 150 warmup on 2:30 (take 1 minute rest between sets)<br /></p><p>4 x 25 fly on :40 (1 minute rest only)<br /></p><div style="text-align: left;">400 free on 6:30 - no extra rest on these<br /></div><div style="text-align: left;">2 x 300 free on 5:00</div><div style="text-align: left;">3 x 200 free on 3:30</div><div style="text-align: left;">4 x 100 free on 1:30 - I made them, Chad! </div><div style="text-align: left;"><br /></div><div style="text-align: left;">4 x 100 kick on 1:45 </div><div style="text-align: left;"><br /></div><div style="text-align: left;">6 x 25 fly on :30 (no rest... go right into 1200 pull to simulate an open water race)<br /></div><div style="text-align: left;">1200 pull</div><div style="text-align: left;"><br /></div><div style="text-align: left;">100 swim down</div><div style="text-align: left;"><br /></div><div style="text-align: left;">4900 SCM TOTAL<br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-HSz3Vf8m-Ag/X6Mz6E2M1RI/AAAAAAAAHcI/Ct0Pxq-FSasCGHod250QV5lUKgnFHm6sACLcBGAsYHQ/s3012/LeavesOct30%2B%25281%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3012" data-original-width="2398" height="400" src="https://1.bp.blogspot.com/-HSz3Vf8m-Ag/X6Mz6E2M1RI/AAAAAAAAHcI/Ct0Pxq-FSasCGHod250QV5lUKgnFHm6sACLcBGAsYHQ/w318-h400/LeavesOct30%2B%25281%2529.jpg" width="318" /></a></div><br /></div><div style="text-align: left;">So, I'm able to see the leaves turn for the first time since I moved to Florida 32 years ago. It's pretty amazing and I feel like I'm seeing everything for the first time. <br /></div><div style="text-align: left;"> <br /></div>roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-14804214199641582882019-05-16T16:59:00.002-04:002019-05-16T17:08:25.382-04:00Swimming with paddles, fins, and cross training with a Prone Paddle Board<div class="separator" style="clear: both; text-align: center;">
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It's been almost a year since I've posted a workout, but I've been training consistently for the last 9 months and I'm a bit faster than 3-4 years ago. At our Spring championship meet, I was able to swim a 1:02 100 Fly (SCY), and I was our age group's high point award winner. I used to scoff at a 100 Fly of 1+ minute, but at age 57 now I am going to have to continue to ramp up training to get back under 1:00.<br />
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I've tried to swim 6 days each week, and complete the entire workout of about 5200 SCY / 4800 LCM. In addition to pool work, I've been prone paddle boarding and have even competed at a couple of local races. The competition is exciting, but I've learned where to find real waves here on the usually-flat Gulf of Mexico, so the "Total Body Confusion" happens because it's so much fun!<br />
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Here's what we did today, at 5:30am workout in the pool... it was loaded with a lot of work with paddles and fins. <br />
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8 x 125 warm up on 1:52<br />
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3x (4 x 100 kick on 1:35<br />
(4 x 75 drill on 1:06<br />
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5 x 400 pull on 5:20<br />
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100 swim down<br />
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Total 5200 scy<br />
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On the pull set, I was able to descend from about 5:00 to 4:40 on the last one. Eric Herman was there stroke-for-stroke as we pushed each other to the finish. roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-73471029455355090272018-05-23T12:33:00.001-04:002020-11-04T18:20:13.481-05:00Easing Back Into Butterfly TrainingShoulder pain made me stop all Butterfly training in 2017. This year, I have been easing back into Butterfly training, and today's workout was the first time I was able to swim more than 1000 yards of Butterfly in a single practice since my right shoulder operation in 2015. <br />
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The 75's were not easy to finish, but I was able to hold about 1:04 on most of them. The last 75 fly was a couple of ticks under 1:00. <br />
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6 x 150 warm up on 2:15<br />
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8 x 75 kick w/ brick on 1:50 (everyone else wore fins and kicked 100)<br />
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6 x 100 ba/fr/br/fr on 1:35 (everyone else swam free)<br />
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3 x (4 x 75 fly+50 easy free on 2:00)<br />
(200 easy on 3:00)<br />
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20 x 25 fr / fly on :30 (held 16 & 17 on each Butterfly)<br />
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100 cool down<br />
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Total: about 4000 (everyone else totaled about 5000)<br />
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<br />roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-15985514375271353602018-01-05T17:57:00.002-05:002018-01-05T18:01:28.918-05:00Legendary Marathon Swimmer Makes Tampa Bay Look Easy!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span class="fgColor fg-E0" style="font-size: x-small;">December 31, 2017 - Official Results</span></span></h4>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span class="fontSize" style="line-height: 1;">Marcy MacDonald's New Year's Eve 24 Mile Swim of Tampa Bay a Success</span></span></h2>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Tampa Bay, Florida, USA - One of
Marathon Swimming's greatest stars completed a rare Winter long distance
swim on New Year's Eve. Marcy MacDonald swam the 24 Mile Tampa Bay
Marathon Swim in a swift time of 9 hours, 13 minutes.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">The water temperature was 64F (18C), but the colder temperatures do
not bother the veteran swimmer. After all, she's completed 15
successful English Channel crossings, the most of any American in
history.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;"> <span class="fontSize" style="line-height: 1;"><b><a data-linkto="{"type":"Url","src":"https://www.facebook.com/RonCollins/media_set?set=a.10155859885812092.1073741919.646742091&type=3&pnref=story","inNewWin":true}" href="https://www.facebook.com/RonCollins/media_set?set=a.10155859885812092.1073741919.646742091&type=3&pnref=story" target="_blank">View Pictures and Comments @ Facebook>>></a></b></span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">The swimmer was supported by handler/coach Janet Galaya, kayaker
Derick Brown, and escort boat pilot Philip Nunez. They began their
journey at 6:20am and finished at 3:33pm, for a time that ranks as the
4th fastest for a female at The 24 Mile Tampa Bay Marathon Swim. Air
temperatures began in the low 50s, but the sun came out and warmed to
78F in the afternoon. Winds calmed during the day, but the early
morning colder winds of 8kts. caused a slight chop for the first half of
the swim.</span></span><br />
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<br />roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-84226705305620136392017-03-12T20:55:00.002-04:002017-03-12T21:46:10.983-04:00Training to Swim in Darkness<div class="separator" style="clear: both; text-align: center;">
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<b>Erin O'Leary</b> of Jacksonville, Florida traveled 4 hours south and across the state to Clearwater Beach for a 6 hour training swim on Saturday morning, March 10, 2017. She's a seasoned open water swimmer, and she has signed up for an attempt to swim the 20 miles from Catalina Island to the mainland of California. The Catalina Swim is one of the jewels of the "Triple Crown of Open Water Swimming," and the most challenging part is that the swim is done almost completely at night. Swimmers board their support craft in Long Beach around 8pm, motor over to Catalina, and then jump off a perfectly good boat and into Pacific waters sometime around midnight.<br />
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When Erin arrived at the starting point at Clearwater Beach, it was 3:45am. I let her know beforehand that we may have one or two other swimmers show up and we were surprised that all of our other local Catalina aspirants were there to train alongside. <b>Ian Tarrant, Maureen Montgomery, </b>and<b> Serbo Simeoni</b> also have plans to swim Catalina this September, and their presence was invaluable. For a swimmer training in darkness for the first time, swimming alone allows the mind to wonder and fear can become a major factor. But the pod of 4 swimmers set off together at 4:22am, without hesitation, into the dark 70F waters of the Gulf of Mexico. <br />
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The full moon was setting and the wind was kicking up a 1-2 foot chop as we all headed north for the first 2 hour segment. Erin's stroke count held steady at 58 spm, and she showed no fear at any point, even when one of the other swimmers would occasionally bump her.<br />
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Serbo was the first to break away and swim by himself, just before sunrise. Then Maureen and Ian paired off and swam together at daylight. So Erin completed the rest of the 6 hour training on her own, never complaining, and steadily advancing with the same stroke count the whole time.<br />
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<br />roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-54113911115619062912017-01-19T14:48:00.000-05:002017-01-19T14:51:30.875-05:00Thursday Fly Day<div class="separator" style="clear: both; text-align: center;">
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Sunrises are spectacular next to the pool at this time of year. Here's Judge Beach looking over Tampa Bay yesterday, January 18, 2017. <br />
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After yesterday's 5700 scy workout that included 7 x 400's, today I had to leave workout early. So I decided to take advantage of the longer intervals and concentrated on Butterfly this morning. I've signed up for a swim meet next month, so I am preparing for 200 fly, 400 IM, 100 fly, and some sprints. <br />
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4 x 300 warm up on 4:25<br />
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8 x 100 on 2:00 alternating easy free & fly on the 100's. Fly: 1:20, 1:21, 1:18, 1:17<br />
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8 x 25 fly on :30<br />
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3 X {8 x 25 fly on :40<br />
{4 x 75 on 1:30 50 fly, 25 free<br />
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100 swim down <br />
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3800 scyroncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-68979208176149356492017-01-05T08:57:00.003-05:002017-01-05T09:04:28.646-05:00Speedwork Throwback Thursday<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-EyYJSO6xfRI/WG5Ot5aYKnI/AAAAAAAABuo/GtVdRgPJFKcu0x4kk3eHXsNO8DoHr72ZACLcB/s1600/DSC04526.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://3.bp.blogspot.com/-EyYJSO6xfRI/WG5Ot5aYKnI/AAAAAAAABuo/GtVdRgPJFKcu0x4kk3eHXsNO8DoHr72ZACLcB/s320/DSC04526.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coast Guard Blue Dolphins - 1976</td></tr>
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Today's training included longer intervals and some sprint training. <br />
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2 x 250 warmup on 3:30<br />
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5 x 200 kick on 3:30<br />
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20 x 25 fly on :30<br />
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3 x (4x50 on :50 <br />
(4x75 on 1:20<br />
(2x100 on 2:00 fastest: 1:07, 1:08<br />
(1x100 easy recovery on 2:00 <br />
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<br />roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-68355005182320509572017-01-04T09:30:00.002-05:002017-01-04T09:50:54.788-05:00Wednesday with Paddles<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-GB_TGALlnhg/WG0E2gcLgjI/AAAAAAAABuY/CiYvHvqxlEY9CKzDZGkJGmX4ahVj2GbjQCLcB/s1600/DSC04517.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://2.bp.blogspot.com/-GB_TGALlnhg/WG0E2gcLgjI/AAAAAAAABuY/CiYvHvqxlEY9CKzDZGkJGmX4ahVj2GbjQCLcB/s320/DSC04517.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coast Guard Blue Dolphins - 1977</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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40 years ago, swimmers we beginning to use more equipment during training. When I first joined a swim team in 1973, I remember that some people didn't even use goggles. Nowadays, there are many options for eye wear, hand paddles, drag suits, fins, kick boards, pulley and stretchband resistance systems etc. <br />
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I am feeling about 90% strength and fitness, after having shoulder surgery 11 months ago. Weight lifting has helped recovery, and so has training 6 days per week. Lately, I have been able to swim a decent 50 butterfly and can hold OK intervals when doing freestyle sets with hand paddles.<br />
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8 x 125 warmup on 1:50<br />
12 x 75 kick on 1:25<br />
12 x 75 drill on 1:12<br />
6 x 400 pull on 5:40 (held ave of 4:56 ~ 1:14 per 100)<br />
200 swim down<br />
TOTAL 5300 scy<br />
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roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-29457027658280212422016-10-10T10:06:00.000-04:002016-10-10T10:21:02.883-04:00Taiko-kun Virtual Ten/Ten Run... er.. SWIM!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><b>Taiko-kun Virtual Ten/Ten SWIM workout</b></span><br />
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Today is October 10th, so it's 10-10 and has been dubbed "Taiko Day." To celebrate, taiko players world-wide have entered a virtual distance event for fun, with a portion of the proceeds going to the National Endowment for the Arts in support of arts and art education in America. <br />
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Official Web Site for Taiko Day: <a href="http://www.taikoday.com/">http://www.taikoday.com</a><br />
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More about Taiko Day:<br />
<a href="https://www.facebook.com/taikokun">https://www.facebook.com/taikokun</a><br />
<a href="https://www.facebook.com/events/245077885873249/">https://www.facebook.com/events/245077885873249/</a><br />
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While most people run a 10k or 5k, I am a taiko player that is also a swimmer, so today's swim training workout was rounded up to total 10,000 yards. For my effort, I received an event T-shirt, pin, bib, and a medal. <br />
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8 x 125 warm up on 1:50<br />
12 x 100 kick on 1:35<br />
8 x 75 drill/swim/drill on 1:10<br />
12 x 200 free on 3:00<br />
200 easy<br />
600 free (rest :15 before 50's)<br />
12 x 50 on :45<br />
500 free<br />
10 x 50 on :45<br />
400 free<br />
8 x 50 on :45<br />
300 free<br />
6 x 50 on :45<br />
200 free<br />
4 x 50 on :45<br />
100 free<br />
2 x 50 free on :45<br />
8 x 25 fly on :30<br />
200 swim down<br />
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<b>Total 10,000 scy</b><br />
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<a href="http://www.tampataiko.com/">www.TampaTaiko.com</a><br />
<a href="http://www.facebook.com/TampaTaiko">www.Facebook.com/TampaTaiko</a><br />
<a href="http://www.facebook.com/RonCollins" target="_blank">www.Facebook.com/RonCollins </a><br />
<br />roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0tag:blogger.com,1999:blog-7575999189577736930.post-88809091336297310392016-09-27T11:24:00.001-04:002016-09-27T11:59:18.868-04:00Recovery from Shoulder Surgery (Jan 29, 2016)The swim meet that I was preparing for last December was the last swimming competition that I have entered. The "Florida Senior Games" was one of the worst performances of my mediocre swimming career. At age 53, muscles weakening as I got older, I was dangling a right arm that needed surgery. Training was difficult, and I was not enjoying it much at all...<br />
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<a href="https://2.bp.blogspot.com/-IGEP-StB-4g/V-qSMRsS89I/AAAAAAAABZg/EZghAZqq0rEyYnDWvfiPjlGZoTiGjbjqQCLcB/s1600/20160131_182900.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://2.bp.blogspot.com/-IGEP-StB-4g/V-qSMRsS89I/AAAAAAAABZg/EZghAZqq0rEyYnDWvfiPjlGZoTiGjbjqQCLcB/s200/20160131_182900.jpg" width="200" /></a>The beginning of 2016 turned a page for me, as I visited the surgeon and scheduled shoulder surgery for the end of January. Since I had already recovered once from my left shoulder surgery in 2011, I felt confident that I could go through the recovery/rehab period successfully. But there were complications when they discovered the severity of the procedure, and when they wounded me and my soul at the urologist's office. (sorry, no pictures) February and March were mostly dry months while I visited the therapists almost daily for massages, stretching, and eventually strength rehabilitation.<br />
<a href="https://2.bp.blogspot.com/-hIIkoZiknpo/V-qSM1ofqoI/AAAAAAAABZk/Y4vy2Kp8F_AjTv_xbiVU22OlaUy2l5IfwCLcB/s1600/20160131_183231.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="112" src="https://2.bp.blogspot.com/-hIIkoZiknpo/V-qSM1ofqoI/AAAAAAAABZk/Y4vy2Kp8F_AjTv_xbiVU22OlaUy2l5IfwCLcB/s200/20160131_183231.jpg" width="200" /></a><br />
Back in the water 6 times weekly starting in April, my fitness and strength has slowly returned. Today, at 8 months after surgery day, I am about 80% of my former self... But is that 80% of myself as a 40 year old that was close to a 2 minute 200 scy butterfly, or am I 80% back to being a weakening 54 year old that seems to pull a muscle within 30 seconds every single time I dive off the blocks?<br />
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Today's workout is typical for me lately, except that I have slowly added fly back into the mix. It's been much more fun, a lot less painful, and I occasionally feel frisky on sprints and middle-distance sets.<br />
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8 x 150 warm up on 2:15<br />
6 x 100 kick on 1:50<br />
12 x 75 drill swim drill <br />
3 x ( 4 x 25 fly on :30, 200 easy on 3:00 ) <br />
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8 x 200 pull on 2:55<br />
100 easy<br />
6 x 25 fly on :30<br />
100 cool down<br />
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TOTAL 5500 scy <br />
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<tr><td class="tr-caption" style="text-align: left;">We recently shot a promo segment for NBC's Daytime tv show and it will air in 100+ markets in the US on Wednesday. Check your local listings for to see when it airs in your area. Come experience our big, loud drums at Sushi Battle on Thursday, September 29th in St. Petersburg's iconic Coliseum. Tickets are $45 and $75. More information available at <a href="http://www.sushibattletampa.com/" target="_blank">www.SushiBattleTampa.com </a><br />
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<br />roncollinshttp://www.blogger.com/profile/16297641615403428769noreply@blogger.com0